Hello and welcome.
I'm very happy that you could join me today to meditate together.
It's my pleasure to be your guide and hold a space for you.
The space in which you can be yourself.
The space to which you can bring your joy but also your fears.
Your gains and losses,
Nobility and selfishness.
All enveloped in the field of compassion and kindness.
Life does not discriminate between good or bad.
Life just is.
Our choices determine in which direction we go.
Every morning when you get up you need to decide.
Be a part of the problem or part of the solution.
It seems like a simple enough choice and yet there's no a single person no matter how noble that only makes good choices.
The only difference is that a noble person learns from the choices that he or she makes.
Today I'd like to invite you to take a minute and hold yourself kindly in an open hand of grateful appreciation.
Embrace all your experiences as a part of the learning process and recognize the abundance of the world around you.
As you go on enveloped by the gaze of love and kindness you start seeing others on the same journey and you know that you are part of something bigger.
This gives you courage to carry on even though the path may lead up the hill sometimes.
Now settle down.
Wherever you are this is a perfect place to start.
Make yourself feel comfortable.
If you feel any discomfort this is a good time to soften it.
As your body settles down tune in into the free flow of your breath.
Feel your feet giving you support grounding you.
Feel your hands resting in your lap.
If your eyes are still open allow them to close.
Notice that your body softens and relaxes as you slide into this meditation.
Let your breath be your guide.
In breath and out breath are neutral and that is why they serve us so well.
Feel the in breath bringing fresh energy and vitality and sense the out breath as it carries away stale used up energy both part of one cycle.
When you pay close attention you may notice that your breath reflects the way you feel.
When you relax and calm your breath is deep and long.
A breath of a sleeping baby.
When you feel upset or angry or anxious your breath becomes short and shallow.
Although you may not be able to control every situation you certainly can control the way you breathe.
So now I want you to take a couple of deeper conscious breaths and as you breathe in and breathe out make an intention to connect with this part of yourself that reflects the qualities of you This is your intention and this is your choice.
Right here and right now.
If it happens that your heart is full of sorrow and pain let it be the way it is and allow yourself to breathe through it as well.
Let yourself be holding those emotions in an open hand.
Right here and right now.
If it happens that your heart is full of sorrow and pain let it be the way it is and allow yourself to breathe through it as well.
As you breathe in and breathe out staying open to whatever may come your way you start experiencing the true power of surrender.
Right here and right now.
If it happens that your heart is full of sorrow and pain let it be the way it is and allow yourself to breathe through it as well.
The seasons may change on the outside but your heart remains open,
Still and abundant.
With this open heart you may experience both joy and fear.
With this open heart you no longer take things so personally.
You may respond with kindness and acceptance.
Along the way your ego may jump in and tell you that this is not the way to go.
This is only a story and it's your choice to believe in it or to let it be the way it is and remain still in the face of everything that comes your way.
And as you hold yourself in an open hand,
Vulnerable and fragile,
I'm here by your side to hold you if you need me.
Remember this feeling and remember the space to which you can always return,
To which you are always welcome.
And now it's time to return.
Begin your return by feeling your feet on the floor.
Feel the warmth of your hands in your lap.
Engage all your senses.
Hear the sounds.
Notice smells around you.
Connect with your taste.
Through your closed eyelids see the dark and bright spots in front of your eyes.
And finally add some movement.
Wiggle your toes.
Move and stretch your fingers.
Hold your head slowly and gently to the left.
Feel the muscles in your neck stretching.
Wiggle your head to the right.
Back to the center.
And now take one deep contrast breath in through your nose and out through your mouth.
And when you're ready,
Open your eyes and welcome back.
Thank you for meditating with me.
It was my pleasure to be with you.
Remember this feeling that you experienced during this meditation.
Remember that you always have a choice.
I wish you a wonderful day.
